Fitness: 3 x 5 Linear Progression
Add 2.5 - 5 pounds to last week.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 80% of 1RM (capped at 20)
Fitness and Performance: 1 x 5
Add 5 - 15 lbs to last week ONLY IF ALL YOUR REPS WENT WELL. No loss of spinal position. No touch and go.
Post loads to comments.
Work at a sub-max pace and aim to stay consistent. These don't have to be all strict but don't fall to slop.
Post time to comments.
- Coach David wrote a new article on his blog Inside the Affiliate called "Why Are CrossFit Gyms So Expensive?" Maybe you already know the answer; maybe you don't. Either way, we're betting there's someone in your life who has asked you that question and could use a thoughtful answer. Check it out, and pass it along!
Do You Love Kettlebell Kitchen and the LFPB Challenge?
If you are participating in the 2015 Look Feel Perform Better Challenge (January 8th is the last day to complete all the steps!), then you get a discount with Kettlebell Kitchen. The code will be emailed to you.
Also, KBK will be giving a prize to the winner with the most Kettlebell Kitchen picture tags on Instagram. Snap some pics of your delicious Paleo food and include the hashtags #cfsbkLFPB2015 and #KBK!
CFSBK Olympic Lifting Program Starts In One Week!
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 2 Open Gym or group class per week.
When: Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15 or Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15. (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
The cycle will wrap up with an Olympic Weightlifting Total on 3/8/15 at 2:30pm.
Each cycle needs a minimum of eight participants and is capped at 10 athletes.
Tuesdays and Thursdays 10:30am to 12:00pm from 1/13/15-3/5/15
Mondays and Wednesdays 8:30pm to 10:00pm from 1/12/15-3/4/15
LEARN MORE HERE.
And That's When the Whores Come In: Weightlifting Behavior Catalyst Athletics
The Vice and Vagrants of Old-School Gowanus Narratively
The Daily Routines Of 26 Of History's Most Creative Minds Fast Company
Stuart Scott Brought Sports Broadcasting Back to Earth The Atlantic